WATCH THE ORGANIZATIONAL
Organize and maintain your kitchen pantry,
refrigerator, freezer, storage cupboards, countertops,
cutting boards, pots, pans, utensils, dishes, glassware and silverware.
Purchase an ABC grade fire extinguisher and store underneath kitchen sink.
Learn how to use fire extinguisher. Post date of purchase and routine
to access USDA Dietary Guidelines. Post USDA Dietary Guidelines in kitchen
notebook. Commit to memory.
Plan and track daily menus in full accord with recommended USDA Dietary Guidelines,
concentrating on fruits, vegetables, protein, grains and fat free or low fat,
calcium rich dairy. Concentrate on colors--eat a rainbow. Know what foods belong in each group. Essential nutrients include carbohydrates,
protein and fat. Your body burns
carbohydrates for energy and needs more of this nutrient than any other. Protein helps to build and repair muscles,
skin and every cell in the body. Fat
has more calories per bite than any other nutrient; provides energy; and
maintains healthy skin.
Be label and portion conscious. Drink water and green tea rather than
sugary drinks. Snack on fruits and
vegetables. Try not to skip meals and
limit eating out in restaurants.
Incorporate daily exercise activity into your life.
Determine each family member’s total daily calorie
budget, and then determine essential nutrients allowance and discretionary
calorie allowance. For example, assume a total daily budget of 2000 calories,
of which 1,735 should be essential nutrients and leaving 265 discretionary
calories. One pound equals 3500
calories. Know and manage your Body
Utilize the Internet for menu and recipe ideas. Some of my favorite Web sites
are www.epicurious.com, www.foodnetwork.com,
www.thefreshmarket.com, www.marthastewart.com, www.allrecipes.com, www.mccormick.com
and www.williams-sonoma.com. Check out a
variety of cookbooks from your local library and photocopy favorite recipes.
Purchase, display, read and reference cooking magazines such as “Fine Cooking”,
“Cooks Illustrated” and “Taste of Home”.
Shop early and often for planned menu ingredients. Focus on seasonal fruits
and vegetables. Resist the frequent temptation to purchase processed foods.
Read product labels and Nutrition Facts before purchase. Be aware of high
sodium (especially in canned goods), sugar and saturated fat content. Saturated fats can be found in butter/stick
margarine, bacon, lard, fatty meat, poultry skin, cheeses, cream/half and half,
milk and sour cream. Unsaturated fats
are in canola oil, olive oil, vegetable oils, nuts, seed, salad dressings, mayonnaise,
olives and avocados.
Practice good personal hygiene. Wash and dry hands thoroughly and frequently
to prevent possible food contamination.
Keep kitchen area clean and sanitary. Clean kitchen surfaces and cooking
utensils thoroughly before, and after, use. Presoaking pots, pans, dishes and
utensils in soapy water will shorten time needed to clean up after meals.
Carefully read entire recipe before attempting to prepare recipe. Gather all recipe
ingredients in advance. Follow standard recipe instructions and allow
adequate preparation time.
Utilize microwave as recommended for melting and cooking. Use toaster oven rather than range oven
when practical. A blender is well worth
Frozen meat should not be left out of the freezer on kitchen countertop or
sink to thaw all day. Thaw frozen meat in refrigerator or run partially
frozen meat under cold water to thaw completely, then pat meat dry with paper
towel and discard paper towel. Use an appropriate food thermometer to test
cooked meat for doneness when in doubt.
Assemble all required small electric appliances, pots, pans, chopping boards,
utensils and menu ingredients first.
Prepare each menu item systematically. Present culinary creations with
attractive flair and in healthy, moderate portions. Serve family style. Give thanks.
Waste not. Safely
store all leftovers in Tupperware or like containers. Keep a thermometer on wall of refrigerator
(set 33 degrees F to 39 degrees F) and freezer (set to below zero degrees F).
Check temperatures weekly.